15min to work up in weight for:
P. Snatch + Snatch
start @ first weight after empty bar and work up by feel
For time:
30 WB (20/14lbs)
30 single arm DB H. squat cleans @ 22,5/15kg
30 pull ups
30 single arm DB P. press @ 22,5/15kg
- 6min cap -
scale reps and/or weight as needed to be able to finish, or come close to it. Minimum number of reps is 20 (15 for pull ups).
EMOM 6 Min:
1 Clean Pull
+ 2 Hang Muscle clean
+ 2 Hang Squat Clean
+ 1 Push Jerk
Emom 4 Min:
2 Hang Squat Clean + 1 Push Jerk
@50-60% of 1 RM
(1 min Rest)
EMOM 4 Min:
2 H S Clean + 1 Push Jerk
@60-75% of 1 RM
(1 min Rest)
EMOM 4 Min:
1 Hang Squat Clean + 1 Push Jerk
@75%+ of 1 RM
3 Sets:
- 20 sek. RKC Plank
- 20 alt. Leg Lifts in Wall Sit Hold
(30 sek Rest)
4 sets of:
6-8 SA Ring Row each side
-30 sec Rest-
6-8 Split Squats (each side) (3sec going down)
-30 sec Rest-
15 Reverse Flys with 1,25 kg
-30 sec Rest-
3 Rounds
10 DB Cleans (Easy weight)
10 DB Front Squats (Same weight) / Air Squats
400M Row/ 800 m Concept 2 Bike
6 sets of:
2min row for cals
2min Echo Bike for cals
rest 1min
- go at a consistent pace for the 2min and in each set -
3 sets of:
15 Facepulls
30sec. band pull apart hold
20-30 prone banded leg curls
6-10 reps of each (try to go unbroken): pike leg lift, alt. V-up, tuck-up, sec. hollow hold